Mini Trampoline Exercises to Build Calf Muscle

by Nicole Vulcan

Bring on the short shorts, strong calves ahead.

Sexy calves will really pop in those high heels you've been saving for a special occasion, so before you dust them off, take some time for toning. Weight-bearing exercises such as weighted calf raises are generally the fastest path to getting bigger muscles, but if you have a mini trampoline, it can also come in handy. The rebounding exercise you get on a trampoline will help you burn calories and reduce the layer of fat that may be hiding the sexy calves you already have.

Warm up for five to 10 minutes by bouncing lightly or jogging in place on the mini trampoline. Like any exercise routine, warming up is important in order to deliver additional amounts of oxygen to your muscles, preparing them for the workout.

Move from a light warm-up bounce into a higher bounce to start out your trampoline workout. Hold your arms out to the sides and bounce 4 to 6 inches upward for three to five minutes.

Jump upward on one leg, mimicking a skipping motion but without the forward motion. This upward motion places your body weight on one leg and can help you isolate and tone the calf muscles. Use your arms to drive your body up farther. Do this skipping motion for three to five minutes.

Perform jumping jacks on the trampoline for three to five minutes. This is a bit trickier than it is on the ground, since you'll have to make sure your legs get back together when you land. The challenge is worth it though, since jumping jacks are a great all-over exercise that can help tone those calves. Do jumping jacks for three to five minutes.

Jump upward with both feet, working to raise the knees as high as you can before landing back on your heels. This is a tough move to maintain, so do it for one to two minutes.

Do a squatting motion to round out the bulk of your routine on the trampoline. Stand on the mini tramp with your feet about shoulder-width apart, and then bend your knees and lower your butt down until your hamstrings are close to parallel with the floor. Add a little explosive motion into the move by pressing into the trampoline with your heels at the bottom of the movement and then jumping upward to come back to standing. Repeat this movement 12 to 15 times, which may take one to two minutes.

Cool down by bouncing lightly again for five to 10 minutes.

Warning

As with any exercise equipment, there's always the risk of injury by not performing the exercises according to the manufacturer's instructions. Read over any provided user guide carefully before use. Also inspect the trampoline, looking for loose or damaged springs or torn covering material. Don't use the trampoline if you find any damage.

About the Author

Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. Vulcan holds a Bachelor of Arts in English and journalism from the University of Minnesota. She's also a lifelong athlete and is pursuing certification as a personal trainer.